In today's exercise equipment market, there are many variations of equipment intended to work out and strengthen your abdominal muscles (abs). Since each ab machine is designed to work differently from one another, it is important to learn the proper methods of use for each type of equipment. This practice will not only allow you to maximize your ab workouts, but can prevent you from injuring yourself. Continue reading this article to learn about the proper methods for using certain types of abdominal exercise equipment.

Steps

Method1

General Instructions

1

Read and review the instructions provided with your abdominal exercise equipment. Most exercise equipment comes with manuals or videos that contain descriptions, photos, and images that depict how the equipment is to be properly used. Sometimes, instructional images are imprinted on the equipment itself.

Consult with the manufacturer of the exercise equipment to obtain a manual if instructions are not provided with the equipment.

Method2

Captain's Chair Exercise

1

Position a step-stool or chair in front of the captain's chair. Most captain's chairs are elevated from the ground, and may require the use of a stool to access the captain's chair and position yourself properly for the exercise.

2

Step up onto the stool, and press your back up against the back pad of the captain's chair.

3

Grip the handles of the captain's chair with each of your hands.

4

Slowly lift your knees up toward your chest region, while keeping your back firmly in place against the back pad of the chair. You should feel your abs tighten as you perform the movement.

5

Lower your knees back to their original position, then repeat the exercise.

6

Perform at least 10 repetitions of this exercise in every set.

Method3

Ab Wheel or Ab Roller Exercise

1

Position yourself on your knees on the floor, and place the ab wheel directly in front of you.

2

Grip the handles of the ab wheel with each of your hands, and move your back into a rounded position. Your thighs should be perpendicular to the floor.

3

Tighten your ab muscles, then extend your body forward using the strength in your abs and keeping your core tight at the same time. The ab wheel will roll forward as you extend your body.

4

Use your core and ab muscles to pull yourself back into the starting position using the ab wheel. You should feel your abs burn and tighten while performing the exercise.

5

Perform at least 10 repetitions per set of this movement using the ab wheel.

Method4

Ab Rocket Exercise

1

Sit down in the ab rocket chair, and grab the handle bars on either side of the equipment with each of your hands.

2

Extend your legs out in front of you, keeping your feet firmly planted on the floor.

3

Lean far back in the ab rocket chair until your head and back reach the floor.

4

Pull yourself up using the strength in your abs, while keeping your back flat against the back of the ab rocket chair. You will feel your abs burn and tighten as you pull yourself back up into the original position.

5

Repeat the movement and perform at least 10 repetitions of the exercise for every set.